Resistance-Band Pass Through
Improve shoulder mobility with Resistance-Band Pass Throughs. A simple exercise to increase flexibility and range of motion.
The Resistance-Band Pass Through mainly works the chest and back, with help from the traps and triceps. You'll need: resistance bands.
Required Equipment
Resistance-Band Pass Through Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Resistance-Band Pass Through Variations and Alternatives
How to do the Resistance-Band Pass Through
Resistance Band Pass Through for Shoulders
Starting Position
Stand upright with your feet shoulder-width apart.
Grasp the resistance band with both hands, holding it in front of you at shoulder height.
Your palms should be facing down, with your hands spaced wider than shoulder-width apart on the band.
Movement Steps
Raise the Band: Start by raising the band overhead. Your arms should be straight, and the band should be taut.
Pass Through: Slowly lower the band back behind your head, maintaining straight arms. Be careful not to hyperextend your back; the movement should come from your shoulders.
Return to Start: Bring the band back over your head to the starting position, keeping your arms straight throughout the movement.
Repeat: Perform 10-15 repetitions, maintaining control of the band to avoid snapping.
Tips
Keep your core engaged throughout the exercise for stability.
If you feel discomfort in your shoulders, reduce the range of motion or the resistance of the band.
Focus on smooth, controlled movements to maximize effectiveness and prevent injury.
Resistance-Band Pass Through FAQs
What muscles does the Resistance-Band Pass Through work?
The Resistance-Band Pass Through mainly works the chest and back, with help from the traps and triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Resistance-Band Pass Through?
Resistance bands.
What workout day should the Resistance-Band Pass Through go on?
It belongs on push day in a push/pull/legs routine.
What are some Resistance-Band Pass Through variations and alternatives?
Similar exercises include the Loop-Band Overhead Shoulder Stretch, Band Overhead Press, Overhead Shoulder PVC Stretch and Towel Pass Through.
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